Does a Cucumber Have Soluble Fiber?

Cucumbers are a good source of soluble fiber.

Most Americans don't consume enough fiber, according to a 2010 study by the Dietary Guidelines Advisory Committee. Adult men and women should respectively consume about 38 grams and 25 grams of fiber each day, but most American adults do not reach this requirement. The best way to increase your fiber intake is to focus your diet on whole grains, nuts, legumes, fruits and vegetables. Fresh vegetables such as cucumbers are a good source of both insoluble and soluble fiber. To get the most soluble fiber out of a cucumber, eat it with the peel intact.

Soluble Fiber Content

According to Harvard University Health Services, a 1-cup serving of chopped, raw cucumber contains 0.5 grams of dietary fiber. Of this total, 0.2 grams are soluble fiber and 0.3 grams are insoluble fiber. The Institute of Medicine's Food and Nutrition Board has not set a recommended daily allowance for soluble fiber, but nutritionists advise that approximately 20 to 30 percent of an adult's total fiber intake should be soluble.

Comparison to Other Foods

Cucumbers have about as much soluble fiber in every cup as a 1/2-cup serving of canned corn, 15 small grapes, 2 tablespoons of raisins, 10 roasted peanuts or a 1-tablespoon serving of seeds such as sunflower or sesame seeds. They are a better source of soluble fiber than nuts such as almonds or walnuts, lettuce, mushrooms, tomatoes, popcorn or corn flakes. For foods that are the richest sources of soluble fiber, choose beans, oat bran or vegetables such as Brussels sprouts. A 3/4-cup serving of cooked oat bran contains 2.2 grams of soluble fiber, while a 1-cup serving of black beans has 2.4 grams.

Benefits

The soluble fiber in cucumbers is made up of gum, mucilage and pectin compounds that are found on the inside of the cucumber's cells. When you eat a cucumber, the soluble fiber absorbs water in your digestive tract and swells to form a jelly-like mass. This mass moves slowly through the intestines, decreasing the rate at which nutrients such as cholesterol and glucose are absorbed. The Cleveland Clinic says that this action of soluble fiber may help keep your cholesterol and glucose levels steady, preventing high blood cholesterol and diabetes. A diet high in fiber may also decrease your risk of heart disease, osteoporosis, obesity, stroke and hypertension.

Considerations

If you want to increase your soluble fiber intake by eating more high-fiber foods such as cucumbers, start slowly by incorporating more and more fiber-rich foods into your meals over a period of two to three weeks. Moving too rapidly from a low-fiber to a high-fiber diet can cause flatulence, diarrhea, bloating and abdominal cramps. Drink at least 6 to 8 glasses of liquid, especially water, each day to prevent constipation. Talk to your doctor if you have digestive side effects that either persist or worsen as you eat more fiber.